19 Minute Weighted Fat Burn

Happy Follow Along Friday, everyone! That means you can do this entire lovely workout with me in the video below or on my YouTube channel (also SugarySixPack).

I did this as my Get Fit Guide cardio today! It’s always nice to switch things up or add a little more challenge, (aka the weights) so if you’re doing the GFG give this a try one day!

So, it’s important to say that cardio should not be the only thing that is in your workout plan. Slaving away on the treadmill or elliptical  for an hour every day is most likely not going to get you the results you’re looking for. It’s great to add in the occasional steady state workout (steady pace for a longer period of time) but adding dumbbells and quick HIIT’s like this will get you seeing progress in much less time.

A HIIT (high intensity interval training) workout is made of up a burst of hard effort followed by a rest. Here the rest is quick, but it can vary workout to workout! 🙂 For example, when I’m running for my HIIT workout, I’ll sprint a short distance – maybe 20-30 seconds – and my recovery will be around that same amount, usually 30 or so seconds. This is so that I can put another full effort into the next interval. So, your rest work ratio can change depending on how taxing the exercise is!

The weights used in this workout should be light! I’m only using 8 pounds. The weights will make it more challenging but are not necessary! If at any point you feel like they’re compromising your form or just too difficult, drop the weights and go bodyweight. This entire workout can be done without weights!

19 Minute Weighted Fat Burn 



45 seconds work : 12 seconds rest x 4 rounds

The moves:

Split Press

Weighted Burpee Jacks

Tap Ins

Star Hops

Shifting Front Taps

Let me know how you like this workout and what you’d like to see next! 🙂


Sweat, Smile, Repeat!


xx Niki